Tag: Cyclops

Leg day at WEP

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WARMUP: quick warmup led by DD
THE THANG: ruck/walk around WEP and stop at every swing/bench for enough Calf raises, lunges and squats to feel them for the rest of the day. We did ALL the reps.
MARY: broga
ANNOUNCEMENTS: bethel service, 1776 convergence.
COT: it happened

:christmas_tree: Tinsel :christmas_tree: out

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Convergence??

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WARMUP: mosey up the hill behind the AO. Warm up exercises every few lightpoles

THE THANG: go to wal mart and meet Golden Corral PAX for a partner DORA 1/2/3

100 merkins
200 squats
300 LBC’s

Mosey back with a few exercises in cadence on the way.

MARY: she wasn’t there. Open to all men.

ANNOUNCEMENTS: Read your newsletter

COT: 5th core principle

Thanks for the call Barkley. :eye:

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Harvest Pointe and back

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WARMUP:
Headcount was done (10) and route called out for runners (Market to Settler Heights to Harvest Pointe, stay straight the whole time, until you can’t go any further down hill, then make the climb back out of the hole)
THE THANG: Runners ran and Ruckers rucked
MARY: Counted off (11), picked up the one eyed wonder Cyclops who got an early start on rucking.
ANNOUNCEMENTS: Christmas party, BBQ/bourbon tasting, 7/4 Convergence, 7/3 Bethel, mow the FM Care center
COT: Had to be there

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When we are dancing tip to tip !

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WARMUP: None. We stretched
THE THANG: Two Routes
Provided = Trails and Road
Ruckers Rucked. Sydney Swam
MARY: She was missed
ANNOUNCEMENTS: Bethel, Convergence 4th of July, Fort Mill Care center lawn, Newsletter, Trout to trout
COT: Always Special Always Private

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Golf

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WARMUP: Running with burpees
THE THANG: Golf
10 merkins and 10 LBC’s at every tee box
5 burpees at every green
Each hole varied in length – par 3, par 4, or par 5
Front 9 was both hills on Monroe white
Back 9 was from footloose to amor Artis.

PAX got to the back 9.

MARY: no time – pax were playing golf
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

Thanks for the call, NASA. :eye:

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Huey, Dewy and Sweaty

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WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down
THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were: Swing Crunches, BBSU, Singlet Merkin (crowd favorite), Squats (real ones not Twerks) and flutters, count one leg. Each time we can back to the center of the Starfish it was 3 Burpees, rinse and repeat 3X (Total of 45 reps of each exercise). We then moseyed to the parking lot, bottom of the hill we did a decelerator, 3 exercises, started at reps of 25 then 15 and 5, exercises were LBC, Merkins and Seal Jacks. Between each set run to the top of the hill, jump and smack the stop sign (Minute Man didn’t have to jump!)

Per Lamar Jackson on your excuses: “No one cares, work harder!”

MARY: Couple of minutes to dedicate to Mary
ANNOUNCEMENTS: Bethel, 7/4, Sweaty Berry, Trout to Trout, Bourbon tasting and even a rumor of a Christmas party.
COT: Always

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Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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Little Moist Fathers Day tribute

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WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks

Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds

Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:

Back to COT

MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd

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Dawn Patrol Leg Day

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WARMUP:
Mosey to parking lot by Police Station
SSH
Windmill
Low slow squats
Broga
Toe touches while holding plank
5 merkins

THE THANG:
Moved over to the paved path where we did 4 corners

20 of each, one exercise each corner
Merkins, squats, LBCs, donkey kicks

After round 1 we continued for two more exercises of CDD and calf raises so that we could get closer to the next stop.

Mosey to FM Church of Nazarene
Worked on the stairs for a bit
Each foot each step
Normal
Skip a step
Skip two steps
Bunny hop
Step then squat

Moved over to parking lot where we lunge walked between parking spaces and added a merkin at each line up to 8

Reverse that with CDD and reverse lunge walk

Quick run back to COT where I encouraged Pax to pick their pace, but do not stop.

Airborne hip exercises to finish.
MARY:
ANNOUNCEMENTS:
COT:

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